Buttermilk is a staple in many kitchens, celebrated for its tangy flavour and versatility in cooking and baking. But what exactly is buttermilk, and how can it benefit your health? In this comprehensive guide, we will explore what buttermilk is, its nutritional profile, health benefits, and uses, and provide a step-by-step guide on how to make buttermilk at home.

The term buttermilk can be misleading, as it does not contain butter. Traditionally, buttermilk was the liquid leftover after churning whole milk into butter. This type of buttermilk is known as traditional or old-fashioned, which is rarely found today outside certain regions in India, Nepal, and Pakistan.

Buttermilk Nutrition

Buttermilk is a nutrient-dense dairy product that offers a variety of essential vitamins and minerals. Here's a look at the nutritional benefits per one cup (245 ml) of cultured buttermilk:

• Calories: 98
• Protein: 8 grams
• Carbohydrates: 12 grams
• Fat: 3 grams
• Calcium: 22% of the Daily Value (DV)
• Sodium: 16% of the DV
• Riboflavin (Vitamin B2): 29% of the DV
• Vitamin B12: 22% of the DV
• Pantothenic Acid: 13% of the DV

This makes buttermilk an excellent source of protein, calcium, and several B vitamins, contributing to overall health and well-being.

Health Benefits of Buttermilk

Buttermilk offers several health benefits, making it a valuable addition to a balanced diet:

• Easier to Digest: The lactic acid in buttermilk helps break down lactose, making it easier for lactose-intolerant people to digest.

• Supports Bone Health: Rich in calcium, phosphorus, and vitamin D (if fortified), buttermilk contributes to maintaining strong bones and preventing conditions like osteoporosis.

• Improves Oral Health: Buttermilk's probiotics and calcium may help reduce mouth inflammation and lower gum disease risk.

• May Lower Cholesterol Levels: Some studies suggest that compounds in buttermilk, such as sphingolipids, can help reduce cholesterol absorption in the gut.

• Helps Regulate Blood Pressure: Buttermilk contains bioactive proteins that may help lower blood pressure, making it beneficial for heart health.

What Is Buttermilk Used For?

Buttermilk is a versatile ingredient in the kitchen, valued for its tangy flavour, creamy texture, and acidic nature, which makes it a great addition to a wide range of dishes. Here's a closer look at the various ways buttermilk is used in cooking, baking, and beyond:

1. Baking

Buttermilk is a favourite in baking because it adds moisture, tanginess, and tenderness to baked goods. Its acidity helps to activate baking soda, which acts as a leavening agent, creating light and fluffy textures. Some popular baked items that benefit from buttermilk include:

• Biscuits: The acidity of buttermilk helps tenderise the dough, resulting in flaky, soft biscuits.
• Muffins and Scones: Adds a slight tang and enhances the rise, making them soft and airy.
• Pancakes and Waffles: Provides a light, fluffy texture and a subtle tang that balances sweet flavours.
• Cakes: Buttermilk helps maintain a tender crumb and moist texture in cakes like red velvet and chocolate.

2. Marinating

Buttermilk is commonly used as a marinade for meats, particularly chicken and fish, due to its acidic properties that help to tenderise the meat. The lactic acid in buttermilk breaks down proteins, making the meat more succulent and enhancing its flavour. Popular dishes that use buttermilk as a marinade include:

• Fried Chicken: Buttermilk marinated chicken is tender and flavourful, with the acidity helping to keep the meat juicy during frying.
• Fish Marinades: Buttermilk helps neutralise any fishy odours and enhances the overall taste, making it ideal for dishes like fish fry.

3. Beverages

Buttermilk is widely consumed as a refreshing beverage in India and other parts of Asia, especially in hot climates. It is often enjoyed plain or spiced with herbs and spices to make drinks like:

• Masala Chaas : A popular Indian drink mixing buttermilk with salt, roasted cumin powder, chopped coriander, and sometimes green chillies for an extra kick. It's a perfect summer beverage that cools the body and aids digestion.
• Lassi: Though traditionally made with yoghurt, buttermilk can also create a lighter, tangier version of this beloved drink.

4. Curry Bases

Buttermilk adds a unique tangy flavour to curries and acts as a base in many Indian dishes, enhancing taste and texture. It's mainly known for:

• Kadhi : A traditional North Indian dish combining buttermilk with gram flour (besan), turmeric, and spices to make a creamy, tangy curry that pairs well with rice or roti.
• Mor Kuzhambu : A South Indian variant of kadhi, where buttermilk is used with ground coconut and spices to create a mildly spiced curry.

5. Dressings and Dips

Buttermilk is a healthier alternative to cream and mayonnaise in dressings and dips, providing creaminess with fewer calories and less fat. Its tangy flavour enhances the taste of:

• Salad Dressings: Buttermilk adds a creamy texture to ranch or Caesar, with a lighter profile than mayonnaise-based dressings.
• Dips: It can create creamy dips for vegetables, chips, or breads, such as a buttermilk-herb dip that combines buttermilk with fresh herbs, garlic, and a touch of seasoning.

Buttermilk is not just a drink or a baking ingredient; its versatility extends to marinating, cooking, and adding depth to various dishes. Whether used for tenderising meats, creating light and fluffy baked goods, or crafting tangy beverages, buttermilk remains a cherished ingredient in kitchens worldwide, especially in Indian cuisine.

How to Make Buttermilk

Suppose you're wondering how to make buttermilk at home. Here's a quick guide on how you can make buttermilk at home:

1. Using Milk and Acid: Combine 1 cup (240 ml) of milk with one tablespoon (15 ml) of lemon juice or white vinegar. Stir and let it sit for 5-10 minutes until it begins to curdle. This is an easy and effective substitute for store-bought buttermilk.

2. Using Yoghurt: Mix ¾ cup of plain yoghurt with ¼ cup of water. Stir well until smooth. This homemade buttermilk can be used in a 1:1 ratio in recipes calling for buttermilk.

3. Using Cream of Tartar: Add 1¾ teaspoons of tartar to 1 cup of milk, mix well, and let it sit for a few minutes until thickened.

4. Using Curd: In Indian households, buttermilk is often made by whisking ½ cup of curd with 1 cup of water until smooth. This is commonly consumed as a refreshing drink called "chaas" or "mattha."

These methods show how to make buttermilk easily at home using ingredients readily available in most kitchens.

Buttermilk Recipes

Buttermilk is a key ingredient in a variety of recipes. Here are some popular uses:

• Buttermilk Pancakes: Adds fluffiness and a light tang to the pancakes.
• Buttermilk Dosa: A South Indian dish where buttermilk is used in the batter for a unique flavour.
• Masala Chaas: A spiced Indian drink with buttermilk, salt, cumin, and fresh herbs.
• Buttermilk Biscuits: Light and flaky biscuits are perfect for breakfast or as a side.
• Buttermilk Fried Chicken: Marinating chicken in buttermilk tenderises the meat and enhances the flavour.

Incorporating buttermilk into your diet is a great way to enjoy numerous health benefits, from improved digestion to enhanced bone health. But while taking care of your nutrition, it's also essential to safeguard your overall well-being with comprehensive health coverage. ManipalCigna Health Insurance offers tailored plans that support your health journey, providing access to extensive medical networks, cashless claims, and wellness benefits that complement a healthy lifestyle.

FAQs

What is buttermilk?

Buttermilk is a fermented dairy product. Traditionally, it was the liquid left after churning butter, but it is now commonly made by adding bacterial cultures to milk. It is thicker than milk and has a tangy taste due to lactic acid.

Is homemade buttermilk different from store-bought?

Homemade buttermilk is a convenient substitute for store-bought buttermilk, offering similar taste and texture without preservatives.